What is the Glycemic Index?

Proposed in 1981 by David Jenkins, the glycemic index measures the amount of sugar in the blood

Sugar level

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The glycemic index is a measure of the time it takes for carbohydrates in food to be absorbed by the body. Proposed in 1981 by physician and researcher at the University of Toronto, David Jenkins, the glycemic index is calculated from the glycemia (blood sugar concentration) found within two hours after ingestion of a certain amount of carbohydrates. The shorter this time, that is, the faster the absorption, the greater the chance of insulin spikes.

Insulin is the hormone that distributes sugar (in the form of glucose) to cells, providing energy. However, when it is high, there may be conditions such as diabetes or excess fat in the abdominal region (unused glucose is stored as fat).

  • Diabetes: what it is, types and symptoms

If you have diabetes, managing your glycemic index is important to maintaining your health. That's because high blood sugar levels (which can be measured using the glycemic index) can cause long-term complications.

When a person has diabetes, the pancreas is not able to produce enough insulin to distribute sugar to the cells. This causes high blood sugar levels. Carbohydrates in foods cause blood sugar levels to rise excessively after meals.

Blood sugar level can be calculated at home using a glucose meter. The most common type of glucose calculator uses a lancet to prick your fingertip and generate a small drop of blood. Then the person puts that drop of blood on a disposable test strip.

The test strip must be inserted into the electronic meter, where the blood sugar level will be displayed.

Another option is a continuous glucose monitor. A small wire is inserted under the skin of the abdomen. Every five minutes, the wire will measure blood glucose levels and deliver the results to a monitor on your clothing or pocket. This allows the doctor to keep a real-time reading of blood glucose levels.

High blood sugar characterizes hyperglycemia, which can be classified into two main types:
  • Fasting hyperglycemia. It is when your blood sugar is above 130 mg/dL (milligrams per deciliter) after not eating or drinking for at least eight hours;
  • Postprandial or post-meal hyperglycemia. It's when your blood sugar is above 180 mg/dL two hours after eating.

People without diabetes rarely have blood sugar levels above 140 mg/dL after a meal, unless it was a very large meal.

Hyperglycemia symptoms

High blood sugar levels can damage nerves, blood vessels and organs, leading to other serious conditions.

In people who have type 2 diabetes or are at risk for it, high blood sugar can cause a potentially fatal condition where the body does not process sugar. This condition is called hypergemic hyperosmolar non-ketotic syndrome (HHNS). A person urinates more often at first and less often afterwards, but the urine can turn dark and the body seriously dehydrated.

It is important to treat the symptoms of high blood sugar right away to avoid complications.

Early symptoms of hyperglycemia include:

  • Frequent urination;
  • Excessive thirst;
  • Blurry vision;
  • Fatigue;
  • Headache.

Late symptoms of hyperglycemia include:

  • Bad breath with a fruity smell;
  • Weight loss (because there is no more insulin, the body uses stored fat);
  • Nausea and vomiting;
  • Short breath;
  • Dry mouth;
  • Tiredness;
  • Confusion;
  • Abdominal pain;
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One way to avoid high blood sugar levels and the pains resulting from this condition is to maintain a balanced diet in the long term, trying to consume foods with a low glycemic index. Give preference to whole foods, rich in fiber and protein, and avoid refined foods such as sugar, wheat flour and rice. Exercise also helps to lower glucose levels.
  • Sugar: the newest health villain
If you have hyperglycemia, do not medicate yourself, seek medical help.



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